WOD 11.28.14

Main – CrossFit

Warm-up

Coaches Choice

Metcon

8 AMRAP – Pulls, Lunge, Burpees (AMRAP – Rounds and Reps)

8 Minute AMRAP –

5 Pull-ups

15 Lunge Steps

5 Burpees
Rest 5 Minutes

4 AMRAP – Deads, Doubles and Push (AMRAP – Rounds and Reps)

5 Dead-lift – 185/105

15 Double Unders

5 Push-ups
Rest 5 Minutes

8 AMRAP – S2O, BJ, KBS (CrossFit Bridgemill) (AMRAP – Rounds and Reps)

8 Minute AMRAP:

5 Shoulder to Overhead (95#/65#)

15 Box Jumps (24″/20″)

10 Kettlebell Swings (2 pood/1.5 pood)

RX + – 135#/95#

Cool Down

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